protein 28.6 g: 57% DV
dietary fiber: 10.3 g; 41% DV
total fat: 15.4 g; calories from fat 139
molybdenum: 129 mcg; 172% DV
manganese: 1.4 mg; 71% DV
iron: 8.8 mg: 49% DV
vitamin K: 33.0 mg; 41.3 57% DV
omega-3 fatty acids: 1.03; 41.3 57% DV
magnesium: 147.9 mg: 37% DV
vitamin B 2 (riboflavin): 0.5 mg: 29 % DV
potassium: 886 mg: 25% DVSoy foods
Fresh soybeans can be cooked briefly in boiling
waterand then eaten, or they can be toasted. Dried
beans need to be soaked overnight before cooking and
require relatively long cooking times. Soybeans can
also be pressed to make soy oil, but the most familiar
soy products come from soybeans that are processed
in various ways that give them a variety of textures and
make them easier to use in cooking. These include:
Tofu: Tofu is made of cooked, pureed, soybeans that
are processed and then formed into soft slabs that
must be kept wet until they are used. The slabs are
produced with consistencies that vary from very soft
or ‘‘silken’’ to firm or extra firm. Other tofu varia-
tions include reduced-calorie tofu and tofu fortifiedwith calcium. Tofu is used to make cheese substi-
tutes, blended into smoothies, and stir fried. It has
a bland taste and tends to take on the flavors of the
foods it is cooked with.
Tempeh: Tempeh is made from partially cooked soy-
beans that are then fermented in a controlled envi-
ronment. Tempeh is chewier than tofu and is often
used as a meat substitute.
Miso: Miso is a fermented soybean paste that is used
as a soup base and for seasoning.
Soymilk: Soymilk is a soy beverage made by grinding
soybeans and mixing them with water. Soymilk can
be flavored (chocolate, vanilla, coffee) or sold plain.
Some soymilk is fortified with calcium. People who
are lactose intolerant often use soymilk as a substi-
tute for cow’s milk, and soy is also used in formula
for infants who cannot tolerate lactose.
Soy flour: Soy flour comes from roasted, ground soy-
beans. It can be used in baked goods, cereals, and many
other foods. Soy flour contains more moisture than
wheat flour. People with celiac disease who cannot
tolerate wheat, barley, or rye products can use soy flour.
Textured soy protein: This product is used most
often as a meat substitute in processed foods such
as soy burgers or home-cooked foods such as meat-
loaf. It is made by defatting soyflour, which is then
compressed into clumps and dehydrated.The role of soy in health
In October 1999, the FDA decided that well-
designed, well-controlled, repeatable research studies
had shown that soy was a heart healthy food that
could help decrease the risk ofdeveloping cardiovascular
disease. Since that date, the FDA has allowed products
that contained at least 6.25 g of soy per serving to make
the following health claim on their label: ‘‘25 grams of
soy protein a day, as part of a diet low in saturated fat
and cholesterol, may reduce the risk of heart disease.‘‘
This endorsement applies only to complete soy products,
not to soy-baseddietary supplements.TheAmerican
Heart Association (AHA) also gave its approval to soy
as a food that can reduce the risk of heart disease.
Soyisafoodthatcanalsohelpinweightloss
because it can be used as a substitute for higher calorie
meat. If soy is substituted for meat on a regular basis,
the reduction in calories can be significant. For example:
A soy burger patty has about 100 fewer calories than
an equivalent-sized beef burger patty.
Two links of soy breakfast sausage have about 90 fewer
calories than two links ofpork breakfast sausage.
A soy veggie dog has about 70 fewer calories than a
beef hotdog.KEY TERMS
Amino acid—Molecules that are the basic building
blocks of proteins.
Dietary fiber—Also known as roughage or bulk.
Insoluble fiber moves through the digestive system
almost undigested and gives bulk to stools. Soluble
fiber dissolves in water and helps keep stools soft.
Dietary supplement—A product, such as a vitamin,
mineral, herb, amino acid, or enzyme, that is
intended to be consumed in addition to an individ-
ual’s diet with the expectation that it will improve
health.
Essential amino acid—An amino acid that is neces-
sary for health but that cannot be made by the body
and must be acquired through diet.
Fatty acids—Complex molecules found in fats and
oils. Essential fatty acids are fatty acids that the
body needs but cannot synthesize. Essential fatty
acids are made by plants and must be present in the
diet to maintain health.Soy